Workout of the Day

• Push/Split Jerk

then

• Run
• Planks

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4 Rounds of:

• Push Jerk
• Chin-ups

then

• 75x Burpees for Time

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Put some Stank on it!
by Logan

We have had some GREAT posts lately extolling the virtues of CrossFit MSP (CFMSP). It is undeniable that we are all part of, and make up a truly unique and wonderful community. Pleasantries aside, today I would like to discuss the individual concept of Stank. No...not stink, Stank! These are two VERY different terms.

So what is Stank? Stank is within each individual at CFMSP, and is different for each of us. Stank is what allows us to get a PR on a lift the day after Helen. Stank is what allows us in a WOD to sprint the last 50 meters of our 3rd and final 800m run. Stank may be different for you today than it was yesterday, and will likely be tomorrow. It is the way that you attack the WOD rather than just starting and finishing the WOD. It is not a given that each of us will be able to put some Stank on each and every WOD. In fact I would venture to say that for most of us, it's something that we have to search for and may not find for weeks, or months. We may even lose it for a period of time. What does it look like when someone is "Bringing the Stank?" It is one of those things that you know it when you see it. It may be that determined and wrinkled up face during a heavy lift. It could be that calm and focused gaze seconds before the 3...2...1...GO! Maybe, for you, it is that jittery, fidgety, few moments of butterflies before Fran.

However you find and express your Stank, the result is the same...personal best performance.  For me, Stank is found by digging inside and finding a reason to be absolutely furious with the barbell for being on the ground. "What the heck are you doing down there? You're supposed to be up in the air, over my head! Let's go!!!" Then, for me, it's a few short breaths and pop! Stank! Maybe it means a PR, maybe it is just a mid-weight warm up set, or maybe I failed that attempt. Whatever the result, I put some Stank on it and that barbell felt it.

CrossFit is really hard! It's not something that can approach passively. In order to continue to progress, improve, PR, you must find your Stank! For those of you who have already found your Stank, share it with the community. What does it look like? How did you find it? Maybe your Stank will inspire the hidden Stank lurking deep inside a member of our great CFMSP community. Let's help each other become Stanky! Let's hear some Stank stories!

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4 Rounds of:

• Push Jerk
• Ring Dips

then

8 Rounds of:

• Wallball
• Box Jumps

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Push Jerk 3 x (4-6)

then

• Row 3:00 @ 85% / rest
• 4 x 8 (-w- rest) Back Extension / rest
• Row 3:00 @ 85% / rest
• 200m Farmers Walk / rest
• Row 3:00 @ 85%

**Is this subtle enough? **

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Push Jerk 3 x (6-8) / rest 2:00

then

5 Rounds of

• 10x Push-ups
• 20x DB Lunges
• 30x Mountain Climbers

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